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I've just started following the Runners World training schedule for a sub-50minute 10k and some of the warm ups/downs are upto 3 miles. Why are they so long? And what speed should I be doing them? Or what heart rate zone should I be in?
Also, since concentrating more on speedwork I've noticed that my arms feel very heavy during the fast intervals and sometimes I get pins and needles in my arms and hands. The only other time this has happened was when I was hyperventilating during labour! Could it be due to my breathing being too shallow?